The stair climber is a very effective machine that not only produces cardiovascular workouts, but also strength training. Climbing stairs is a great way to add resistance to a workout so the exercise is not only raising your heart rate, but also building muscle, which then leads to an accelerated metabolism. The stair climber is also a
versatile machine. There are many exercises that can be done while on this machine to maximize the workout and add intensity. Remember when using this machine that the bars and handles are for balance, not support. Beginners should always use this machine with caution and start with a slower speed.
Large Steps
To build strength while climbing, step on every other stair so that you are skipping one in between. By taking the larger step, you are affecting your hamstrings and your gluteus maximus. Remember to set the machine to a slow speed and take your time with each large step. By doing the large steps slowly, your muscles will contract longer which makes this a more intense exercise.
Back Kicks
Another strength building exercise is to incorporate back kicks for every other step. When taking a step with the left foot, kick the right leg back so it is straight and you feel a burn in the gluteus maximus. Alternate with each leg. This exercise should also be done slowly to intensify the muscle contraction.
Side Climb
If you are experienced with a stair climber, try climbing the machine sideways. While this may be difficult at first, you will feel an intense burn in your quadriceps and hamstrings to show that it is working. Once you are able to do this at a slow climb, increase the speed to a medium setting. Remember to keep both hands on the bars at all times to prevent injury.
On the Ball
To work out the lower legs, simply step on each stair with the ball of your foot. This can be done at a medium to fast speed. While it is not a difficult maneuver, it is an extreme exercise. This exercise can be done for two minutes at a time, and still have an intense burning effect throughout the lower leg muscles and the gluteus maximus. If you are comfortable doing this exercise, incorporate the arms by punching each arm up with every stair you climb.
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